7 Ways to Prevent Osteoporosis ...

By Melanie

7 Ways to Prevent Osteoporosis ...

Osteoporosis has been linked to genetics and lifestyle. While genetics can’t always be altered, changing your lifestyle to fight osteoporosis is a valid option. This condition causes bones to become more porous, which makes them easily compressed and more liable to break with very little effort. The 7 ways to prevent osteoporosis that are mentioned below cover quite a few aspects of health and wellness.

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7 Limit the Amount of Protein You Eat

Limit the Amount of Protein You Eat Photo Credit: TheBusyBrain

The more protein you take in, the quicker you excrete calcium. Your body can only use so much protein. Extra protein is excreted, which takes along vitamins and minerals with it. Calcium is just one of the minerals drained from your body when protein is excreted. The type of protein that takes the most calcium with it is the kind that comes from animals. Eating lots of protein that is obtained from beans, grains, and other non-animal items is actually beneficial.

6 Toss Some Onions into Meals

Toss Some Onions into Meals Photo Credit: Chiot's Run

So far, the full benefit of onions, in regards to osteoporosis, hasn’t been documented. However, onions do slow down the breakdown of bones. Since osteoporosis evolves when bones begin to thin, eating onions might actually help. Out of all the many types of onions available, those with a strong flavor to them tend to have a higher amount of antioxidants. Western yellow onions and New York Bold onions are two examples of onions that are strongly flavored.

What you choose to wear while working out can have a significant impact on your comfort and performance. One essential item is the sports bra. Lack of proper support can lead to discomfort and muscle tissue damage. Choosing a good sports bra can help prevent these problems and ensure a great workout!

5 Keep Caffeine Consumption down to a Minimum

Keep Caffeine Consumption down to a Minimum Photo Credit: cgfan

3 cups of caffeinated coffee is supposed to be the safest maximum amount. Any more than this amount contributes to calcium depletion, therefore increasing the risk of osteoporosis. If you like your warm beverage in the morning, then you could try switching to a brew that has half the caffeine or go for a cup of hot tea instead. Tea has about half as much caffeine as coffee and a few brands actually have a lot less than that.

4 Include Fish in Your Diet

Include Fish in Your Diet Photo Credit: Tojosan

For a little extra calcium in your diet, opt for including fish from time to time. Canned fish, such as salmon and sardines are prepared with the bones in them. The addition of the bones adds more calcium to your body when they are consumed. Including some leafy greens with your fish will also boost the amount of calcium obtained. Broccoli, kale, turnip greens, bok choy, and Swiss chard all have calcium in them. These greens each contain potassium which is known to block the loss of calcium from your bones.

3 Exercise Often

Exercise Often Photo Credit: Ed Yourdon

Exercises that involve weights help reduce bone loss. Yoga is great for improving posture and balance which lessens your chance of falling and breaking a bone. Osteoporosis causes bones to become fragile. Falls and fragile bones don’t tend to result in anything positive. Make sure to include at least 30 minutes of exercising to get the full benefit and try to do this 3 times a week.

2 Take Calcium Supplements

Take Calcium Supplements Photo Credit: TheKarenD

If you don’t eat healthy and take calcium supplements, this isn’t going to guarantee you a reduced risk of osteoporosis. While supplements of calcium will help to keep the body supplied with plenty of this beneficial mineral, continuing to do calcium-draining activities will still work against you. Supplements should contain not only 1000mg of calcium for women, but also vitamin D to help your body absorb as much calcium as possible. Be sure to only take the recommended dose of the supplement. Any excess taken will be excreted, since the body can only take in so much at a time.

1 Drink Milk and Eat Dairy

Drink Milk and Eat Dairy Photo Credit: Muffet

Dairy products are nature’s way of providing you with the calcium and vitamin D necessary for fighting against osteoporosis. Soy products contain lots of calcium too, which can be an alternative for those who choose to have a dairy-free diet. Soy is also helpful in maintaining bone density. Products made from soybeans are plentiful and can be substituted for dairy products in just about every recipe.

Women are much more likely to develop osteoporosis than men. This is due to our long lives, having less bone mass then men, and lower levels of estrogen after menopause. Removal of the ovaries also causes estrogen levels to drastically fall, thus increasing the chances of developing osteoporosis. I hope these 7 ways to prevent osteoporosis are useful and you are able to pass them on to other women who can benefit from them. Were you aware of these various ways for preventing osteoporosis? What ways do you try to protect yourself against this bone condition?

Top Photo Credit: hitthatswitch

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